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Utkatasana (/tkɑːˈtɑːsɑːnɑː/ oot-kah-TAH-sah-nah[1][dubious ]; Sanskrit: उत्कटासन; IAST: Utkaṭāsana), Chair Pose,[2] Fierce Pose,[3][4] Hazardous Pose,[5] Lightning Bolt Pose,[1] Wild Pose,[6] or in Bikram Yoga, Awkward Pose,[7] is an asana.


The name comes from the Sanskrit words utkata (उत्कट, utkaṭa) meaning "wild, frightening, above the usual, intense, gigantic, furious, or heavy",[6] and asana (आसन) meaning "posture" or "seat".[8]


This asana increases strength, balance and stability. The hamstrings, quadriceps, gluteal muscles, and the erector spinae muscles of the back are exercised and strengthened. The erector muscles contract isometrically to keep the normal curvature of the spine. The anterior lower leg muscles are also strengthened and developed. These include the tibialis anterior, extensor hallucis longus, extensor digitorum longus, and peroneus tertius. This group of muscles primarily extends the toes and dorsiflexes the ankle and are used for balance and stability.


Variations include:[9]

See also[edit]


  1. ^ a b Budilovsky, Joan; Adamson, Eve (2000). The complete idiot's guide to yoga (2 ed.). Penguin. p. 149. ISBN 978-0-02-863970-3. Retrieved 11 April 2011. 
  2. ^ "Yoga Journal - Chair Pose". Retrieved 2011-04-11. 
  3. ^ "Utkatasana". Retrieved 2011-04-11. 
  4. ^ Hirschl, Meta Chaya (2010). Vital Yoga: A Sourcebook for Students and Teachers. Prajna Publishing. p. 129. ISBN 978-0-9823055-0-8. Retrieved 11 April 2011. 
  5. ^ Yogi Pranavananda (1 January 1997). Pure Yoga. Motilal Banarsidass Publ. p. 63. ISBN 978-81-208-1508-7. Retrieved 11 April 2011. 
  6. ^ a b "Utkatasana - AshtangaYoga.info". Retrieved 2011-04-11. 
  7. ^ Choudhury, Bikram; Reynolds, Bonnie Jones; Goldstein, Julian (2000). Bikram's beginning yoga class. Jeremy P Tarcher/Putnam. p. 24. ISBN 978-1-58542-020-9. Retrieved 11 April 2011. 
  8. ^ Sinha, S.C. (1 June 1996). Dictionary of Philosophy. Anmol Publications PVT. LTD. p. 18. ISBN 978-81-7041-293-9. Retrieved 9 April 2011. 
  9. ^ Active Interest Media, Inc. (2004-09 - 2004-10). Yoga Journal. Active Interest Media, Inc. p. 73. ISSN 0191-0965. Retrieved 11 April 2011.  Check date values in: |date= (help)

Further reading[edit]

External links[edit]